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Components
Clean
Metcon
Assault Bike
Settings
Location
(All)
CrossFit PTC
Program
CrossFit Kids
Legends
'Lil Ninjas
Private Training
WOD
Date
Workout
WOD - Thursday, March 21, 2019 - CrossFit PTC
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:00 AM CrossFit
10:00 AM CrossFit
Drive Thru
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
40 (15/25)
Workout
WOD - Thursday, March 21, 2019
Weightlifting
Practice clean technique.
Then warm up to 70-75% of your 1 RM squat clean and position plates to get to target WOD weight.
Clean (Squat Clean)
Clean
Metcon
Metcon (Weight)
12 Min to Complete:
Run 400
30 Pull-ups
30 Burpees
Heaviest 1 Rep Squat Clean in Remaining Time
Complete buy-in work, then use remaining time to work up to heaviest clean possible.
Scale = Power Clean
Score = Heaviest weight completed
Alternate Ending - Sub clean with max calorie assault bike.
Metcon
Assault Bike (Calories)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, March 21, 2019
Male Clients
1
Rob
Blackwell
8:00 AM CrossFit
1 x 1 @ 265 lbs
warmed up to 205. during wod 225/245/265/time.
2
Private
4:30 PM CrossFit
1 x 1 @ 245 lbs
3
Brandon
Henry
6:30 PM CrossFit
1 x 1 @ 235 lbs
3
Donnie
Barbour
Drive Thru
1 x 1 @ 235 lbs
4
Bryan
Bureau
5:30 PM CrossFit
1 x 1 @ 225 lbs
5
AJ
Ross
6:00 AM CrossFit
1 x 1 @ 205 lbs
6
Private
5:00 AM CrossFit
1 x 1 @ 195 lbs
7
Rich
Marino
4:30 PM CrossFit
1 x 1 @ 185 lbs
stop/Knee
7
Tom
Boyle
5:00 AM CrossFit
1 x 1 @ 185 lbs
7
Wallis
Shoppy
5:00 AM CrossFit
1 x 1 @ 185 lbs
8
Mike
McCleery
4:30 PM CrossFit
1 x 1 @ 175 lbs
9
Mason
Brown
6:30 PM CrossFit
1 x 1 @ 125 lbs
10
Patrick
Dedoyard
5:30 PM CrossFit
1 x 1 @ 105 lbs
11
Jeff
Davis
4:30 PM CrossFit
1 x 1 @ 100 lbs
12
Lee
Whetstone
6:30 PM CrossFit
1 x 1 @ 95 lbs
Female Clients
1
Kristen
Bell
Drive Thru
1 x 1 @ 155 lbs
2
Rachel
Blackwell
10:00 AM CrossFit
1 x 1 @ 140 lbs
3
Marie
Holbrook
Drive Thru
1 x 1 @ 135 lbs
4
Rebecca
Shoppy
8:00 AM CrossFit
1 x 1 @ 125 lbs
5
Jessica
Chauncey
5:00 AM CrossFit
1 x 1 @ 115 lbs
5
Private
10:00 AM CrossFit
1 x 1 @ 115 lbs
6
Allison
Elliott
5:00 AM CrossFit
1 x 1 @ 105 lbs
7
Hannah
Teece
Drive Thru
1 x 1 @ 100 lbs
8
Kelsey
Questel
6:00 AM CrossFit
1 x 1 @ 95 lbs
8
Lori
Adkins
Drive Thru
1 x 1 @ 95 lbs
9
Amy
Linton
4:30 PM CrossFit
1 x 1 @ 90 lbs
9
Emily
Thaxton
8:00 AM CrossFit
1 x 1 @ 90 lbs
10
Alex
Wright
4:30 PM CrossFit
1 x 1 @ 85 lbs
11
Angelica
Mealing
6:00 AM CrossFit
1 x 3 @ 75 lbs
11
Juanita
Smith
6:30 PM CrossFit
1 x 1 @ 75 lbs
11
Julie
Fowler
Drive Thru
1 x 1 @ 75 lbs
11
Kerry
Welch
4:30 PM CrossFit
1 x 1 @ 75 lbs
11
Lisa
Zawacki
10:00 AM CrossFit
1 x 1 @ 75 lbs
11
Monica
Lee
4:30 PM CrossFit
1 x 1 @ 75 lbs
11
Selena
Richter
Drive Thru
1 x 1 @ 75 lbs
12
Liz
Bunker
4:30 PM CrossFit
1 x 1 @ 65 lbs
13
Jessica
Cowell
6:30 PM CrossFit
1 x 1 @ 55 lbs
13
LeAnn
Austin
8:00 AM CrossFit
1 x 1 @ 55 lbs
14
Jeanene (w ...
Briggs
6:30 PM CrossFit
1 x 1 @ 45 lbs
14
Sharon
Brooks
6:00 AM CrossFit
1 x 1 @ 45 lbs
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